While I’m calling this recipe Cauliflower Mashed Potatoes, there are absolutely no potatoes in this recipe. These cauliflower mashed potatoes are, in fact, just cauliflower – a healthier, low-carb alternative to everyone’s favorite Thanksgiving side dish.

And I think you’re going to absolutely love these cauliflower mashed potatoes.

They are rich, creamy, delicious, and taste very similar to mashed potatoes. I mean, think about it. Potatoes and cauliflower are not that different in texture, neither have much taste, and both absorb the flavors around it.

Cauliflower vs. Potatoes – why I choose cauliflower

Cauliflower is the low carb option. Potatoes have a glycemic index of over 75 making it a high-glycemic food. Cauliflower, on the other hand, ranks between 0-15 on the glycemic index. This is important to keep in mind for people with diabetes or are pre-diabetic. And I recommend all vegans consider low glycemic options as our diet typically tends to be high in carbs.

1 cup of potatoes is 115 calories compared to the 27 calories for cauliflower.

Don’t get me wrong, I LOVE mashed potatoes. But as I get older, I do need to consider healthier alternatives and for that reason I am grateful for these cauliflower mashed potatoes.

How to make cauliflower mashed potatoes

Step one – With an Instant Pot, cook the cauliflower and garlic.

For this recipe, we are pulling out my favorite kitchen gadget, the Instant Pot. For those of you who don’t know, an Instant Pot is a multi-use kitchen gadget that does the work of a slow cooker, pressure cooker, rice cooker, sautéer, yogurt maker, steamer, and warmer. While I rarely buy kitchen gadgets that take up much room, this one made total sense. Having none of those gadgets already in my kitchen (other than asauté pan) I decided it was worth the investment and I bought myself anInstant Pot.

Thisis the one I use.

It’s just about $90 on amazon but with it you get everything you would need. It’s very easy to use, not bulky, and for the price, I believe the best one on the market – perhaps something to add to your holiday list.

While it’s ultra convenient as it is so multi-functional, the reason I absolutely love my Instant Pot is because it makes dinner so easy. The instant pot makes these cauliflower mashed potatoes ready in under 10 minutes!

Step Two – Purée the cooked cauliflower

Strain your cooked cauliflower through a colander then place it in your food processor with your remaining ingredients. You may, depending on the size of the cauliflower, need to add 1-2 tablespoons of non-dairy milk while you process. Add just about 1-2 teaspoons at a time until you get the right consistency.

Step Three – Serve it up!

Once the mashed cauliflower is nice and creamy, it’s time to serve it up. I like to serve mine with freshly ground pepper, butter, fresh chives, and some vegan parmesan.

The best vegan parmesan

As you already know, I’m a HUGE fan of Violife parmesan. This is not sponsored content, I just absolutely love this cheese and their parmesan makes this recipe so much better. I add about 1/4 cup of this parmesan to the cauliflower mash as well as on top it. It is creamy, melty, and tastes exactly how I remember parmesan to taste. I find their cheeses at Whole Foods but you can also check out this map to find Violife near you.

If you don’t have access to Violife, you can make your own parmesan or omit it all together.

Recipe Notes:

If you don’t have an Instant Pot, you can make this recipe on the stovetop. Bring 2 quarts of water in a large sauce pan to a boil and boil your cauliflower florets with the garlic for 10-12 minutes until soft and tender. From there, follow the rest of the recipe.

If you would prefer a chunkier mash (plus less mess!), you can use a potato masher rather than a food processor.

This mashed cauliflower is best when eaten the same day. If you have leftovers, you can store it in an airtight container in the refrigerator for 1-2 days.

Place the trivet on the bottom of your instant pot. Add cauliflower, garlic, and vegetable broth to the Instant Pot. Close the lid and seal. Using the manual setting, set to high pressure for 5 minutes. Once ready, do a quick pressure release according to manufacturer's instructions.

Strain the cauliflower/garlic through a colander and transfer to a food processor. Add parmesan (if using), butter and salt. Process until mostly smooth so that it resembles mashed potatoes. Add soy milk, 1tbsp. at a time, if needed.

Alternatively, you can mash the cauliflower with remaining ingredients using a potato masher.

If you don't have an Instant Pot, you can cook the cauliflower and garlic in a large pot of boiling water for about 12 minutes, until easily pierce-able with a fork. The rest of the steps remain the same.

Nutrition Facts

Instant Pot Cauliflower Mashed Potatoes

Amount Per Serving

Calories 84Calories from Fat 63

% Daily Value*

Total Fat 7g11%

Saturated Fat 2g10%

Cholesterol 5mg2%

Sodium 958mg40%

Potassium 12mg0%

Total Carbohydrates 2g1%

Protein 2g4%

Vitamin A3.6%

Vitamin C1.1%

Calcium7.5%

Iron0.6%

* Percent Daily Values are based on a 2000 calorie diet.

If you give this recipe a try, let us know what you think in the comments below. Or snap a photo and share it on Instagram. Make sure to tag @mydarlingvegan so I can see your creations!

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